Dec 13 - PWNF Trail Run

Activity Route: -- Elev. Avg: 142 ft Location: Triangle, VA, Elev. Gain: +9 ft Date: 12/13/08 Up/Downhill: [+757/-748] Time: 02:06 PM Difficulty: 3.5 / 5.0 Weather: Sunny 39 F temp; 34% humidity 39 F heat index; winds WNW 3 mph Performance Distance: 7.24 miles Time: 1:12:30 Speed: 6.0 mph Pace: 10' 01 /mi Calories: 1004 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 26 +0' 25 5.8 -0.2 -138 ft 2 9' 46 -0' 15 6.1 +0.1 +13 ft 3 9' 29 -0' 32 6.3 +0.3 +50 ft 4 9' 58 -0' 03 6.0 +0.0 -16 ft 5 12' 05 +2' 04 5.0 -1.0 +141 ft 6 8' 37 -1' 24 7.0 +1.0 -108 ft 7 9' 35 -0' 26 6.3 +0.3 +26 ft end 10' 33 +0' 32 5.7 -0.3 +42 ft Versus average of 10' 01 min/mile

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Dec 12 - Commute In B

Activity Route: -- Elev. Avg: 14 ft Location: Fort Myer, VA, Elev. Gain: +13 ft Date: 12/12/08 Up/Downhill: [+144/-131] Time: 07:56 AM Difficulty: 1.8 / 5.0 Weather: Cloudy 41 F temp; 81% humidity 41 F heat index; winds NW 15 mph Performance Distance: 4.53 miles Time: 0:20:19 Speed: 13.4 mph Pace: 4' 29 /mi Calories: 242

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Dec 12 - TR Island Run

Activity Route: -- Elev. Avg: 14 ft Location: Fort Myer, VA, Elev. Gain: +0 ft Date: 12/12/08 Up/Downhill: [+216/-216] Time: 07:30 AM Difficulty: 2.2 / 5.0 Weather: Cloudy 41 F temp; 81% humidity 41 F heat index; winds NW 15 mph Performance Distance: 3.99 miles Time: 0:35:45 Speed: 6.7 mph Pace: 8' 58 /mi Calories: 548 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 9' 05 +0' 07 6.6 -0.1 0 ft 2 8' 51 -0' 07 6.8 +0.1 -3 ft 3 9' 12 +0' 14 6.5 -0.2 +10 ft end 8' 38 -0' 20 6.9 +0.2 -6 ft Versus average of 8' 58 min/mile

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Dec 11 - Commute Out

Activity Route: -- Elev. Avg: 161 ft Location: Washington, DC, Elev. Gain: +321 ft Date: 12/11/08 Up/Downhill: [+977/-656] Time: 06:10 PM Difficulty: 4.1 / 5.0 Weather: FLOOD WATCH UNTIL THU DEC 11 2008 11:30 PM EST 40 F temp; 93% humidity 40 F heat index; winds NNE 14 mph Performance Distance: 13.50 miles Time: 1:05:20 Speed: 12.4 mph Pace: 4' 50 /mi Calories: 731

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Dec 08 - Local Run

Activity Route: -- Elev. Avg: 265 ft Location: Annandale, VA, Elev. Gain: -3 ft Date: 12/09/08 Up/Downhill: [+423/-426] Time: 06:45 AM Difficulty: 3.0 / 5.0 Weather: Cloudy 36 F temp; 56% humidity 36 F heat index; winds S 6 mph Performance Distance: 4.76 miles Time: 0:43:08 Speed: 6.6 mph Pace: 9' 04 /mi Calories: 657 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 47 -0' 17 6.8 +0.2 -30 ft 2 9' 31 +0' 27 6.3 -0.3 -62 ft 3 9' 28 +0' 24 6.3 -0.3 -20 ft 4 8' 47 -0' 17 6.8 +0.2 +46 ft end 8' 35 -0' 29 7.0 +0.4 +63 ft Versus average of 9' 04 min/mile

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Dec 08 - Scale

187.2/12.3

Post CODEL Meek.

Nov 30 - Dec 7 CODEL Meek

Germany, Ethiopia, Tanzania, and Tunisia.